Jan 16 2016
Friday: Sprinty intervals
Another reason why I didn’t write a blog yet, is because after Friday’s training I preferred to take the family out to our neighborhood Thai restaurant.
Friday was another half work from home day. I had a “conformity review” meeting to host at 3pm, with a large crowd dialing in from Phoenix, AZ. Must have been pretty early for them. 😉
Rowed this one with Painsled running to collect the data. Worked even better than I expected. Instead of programming the entire session as a variable intervals on the PM, I did a “just row” warming up, a fixed intervals main part, and a fixed distance 2km cooling down.
Then I exported the three rows by selecting them and exporting to tcx file. After the import into SportTracks I had my entire session there. Great! The import from RowPro sometimes creates wrong total distance and has difficulties with the rest periods.
Even sweeter was the data analysis with excel and the CSV. First, it didn’t work, but the only thing I had to do to make it work was order the CSV data by time. Will update the spreadsheet to make this automatic. The issue was that the CSV didn’t have the three rows in chronological order, but as every stroke has a time stamp that is very easy to correct.
It was a modified 20x1min. I shortened it to 40second and increased the rest time to 80 seconds. Then I rowed it with increasing pace.
Average 322 W (1:42.8 pace).
Jan 16 2016
Saturday: Two Flavors of Steady State
At the rowing club. Romana’s girls had a 30 minute run and then a 30 minute erg. I was elected as their “running coach” so I went with them.
Passing the fire station, a fire truck honked at our little group. I guess it wasn’t my attractive sportsman body that they were admiring. :-/
I taught the girls a few basics about the 30 minute run from our rowing club.
We got to Lodni Sporty when one of their Masters rowers was just done with training. With a smile, he invited me for coffee. I declined the offer, saying I still had to do my training.
141 bpm average heart rate. 5km. 30 minutes.
Then it was time to erg.
The girls spent ages in the changing room. Romana told me that they were completely exhausted after their run with me.
I did an hour on the erg, as various just rows because I had to interrupt the rowing to fiddle with the radio.
The rowing club erg room with the view on the (frozen) lake:
By sanderroosendaal • Uncategorized • 3 • Tags: concept2, erg, OTE, rowing, running, steady state, training